Top 10 Foods Highest in Vitamin B9 (Folate)

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Top 10 Foods Highest in Vitamin B9 (Folate)
Vitamin B9 (aka: folate, folicin, folic-acid) is a water-soluble B vitamin with
many rich natural sources. Folic acid is the synthetic form of vitamin B9 found
in fortified foods and supplements. As with most vitamins, the natural form of v
itamin B9 (folate) is preferred, and better for absorption. Vitamin B9 (folate)
is required for numerous body functions including DNA synthesis and repair, cell
division, and cell growth. A deficiency of folate can lead to anemia in adults,
and slower development in children. For pregnant women, folate is especially im
portant for proper fetal development. Folate, Vitamin B9, is a water soluble vit
amin that is well regulated by the body, thus overdose is rare in natural food s
ources, and can only occur from supplements. The current DV for Folate (Vitamin
B9) is 400g. Below is a list high folate foods, click here for high vitamin B9 (f
olate) foods by nutrient density, here for an extended list of folate rich foods
, and here for other vitamin B foods.
#1: Beans (Black Eyed Peas - Cooked)
Folate in 100g Per cup (171g) Per ounce (28g)
208g (52% DV) 356g (89% DV) 58g (15% DV)
Other Beans High in Folate (%DV per cup cooked): Mung Beans (80%), Pinto Beans (
74%), Chickpeas (71%), Pink Beans (71%), Lima Beans (68%), Black Beans (64%), Na
vy Beans (64%), and Kidney Beans (58%). Click to see complete nutrition facts.
#2: Lentils (Cooked)
Folate in 100g Per cup (198g) Per tablespoon (12g)
181g (45% DV) 358g (90% DV) 22g (5% DV)
Half a cup of cooked lentils contains 115 calories and less than half a gram of
fat. Click to see complete nutrition facts.
#3: Spinach
Folate in 100g Per cup (Raw - 30g)
Per cup (Cooked - 180g)
194g (49% DV) 58g (15% DV) 263g (66% DV)
Other Dark Green Leafy Vegetables High in Folate (%DV per cup cooked): Turnip Gr
eens (42%), Pak Choi (Chinese Cabbage)(17%), Savoy Cabbage (17%), and Collard Gr
eens (8%). Click to see complete nutrition facts.
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#4: Asparagus (Cooked)

Folate in 100g Per 1/2 cup (90g)
Per 4 spears (60g)
149g (37% DV) 134g (34% DV) 89g (22% DV)
Click to see complete nutrition facts.
#5: Lettuce (Cos or Romaine)
Folate in 100g Per 3oz Serving (85g) Per cup (Shredded - 47g)
136g (34% DV) 116g (29% DV) 64g (16% DV)
Other Lettuce High in Folate (%DV per cup shredded): Endive (18%), Butterhead (1
0%), Salad Cress (10%), Chicory (8%), and Arugula (4%). Click to see complete nu
trition facts.
#6: Avocado
Folate in 100g Per cup cubed (150g)
Per avocado (201g)
81g (20% DV) 122g (30% DV) 163g (41% DV)
Half an avocado contains 161 calories. Click to see complete nutrition facts.
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#7: Broccoli (Cooked)

Folate in 100g Per 1/2 cup chopped (78g)
Per stalk (180g)
108g (27% DV) 84g (21% DV) 194g (49% DV)
Other Brassica Vegetables High in Folate (%DV per cup cooked): Chinese Broccoli
(22%), Broccoli Raab (15%), and Cauliflower (14%). Click to see complete nutriti
on facts.
#8: Tropical Fruits (Mango)
Folate in 100g Per cup (Pieces - 165g) Per fruit (336g)
43g (11% DV) 71g (18% DV) 145g (36% DV)
Other Tropical Fruit High in Folate (%DV per fruit): Pomegranate (27%), Papaya (
15%), Guava (7%), Kiwi (7%), and Banana (6%). Click to see complete nutrition fa
cts.
#9: Oranges
Folate in 100g Per cup segments (180g) Per orange (121g)
39g (10% DV) 70g (18% DV) 47g (12% DV)
A cup of orange juice provides 19% DV for folate. Click to see complete nutritio
n facts.
#10: Bread (Wheat Bread)
Folate 100g
Per slice (29g) Per ounce (28g)
85g (21% DV) 25g (6% DV)
24g (6% DV)
Other Bread High in Folate (%DV per slice): French Bread (24%), Italian Bread (1
4%), Wheat Germ Bread (8%). Click to see complete nutrition facts.
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? Top 10 High Vitamin B9 (Folate) Foods by Nutrient Density (Folate per Gram)
(Click to expand)
? Other Vitamin B9 (Folate) Rich Foods
(Click to expand)
? Health Benefits of Folate (Vitamin B9)
(Click to expand)
? People at Risk of a Folate (Vitamin B9) Deficiency
(Click to expand)
? Warnings
(Click to expand)
? Other Vitamin B Foods
(Click to expand)
Related
Foods
Foods
Foods
Foods

High
High
High
High

in
in
in
in

Vitamin
Vitamin
Vitamin
Vitamin

B1 (Thamin)
B2 (Riboflavin)
B3 (Niacin)
B5

Foods High in Vitamin B6

Foods High in Vitamin B12
? Comments
(Click to expand)
? References
(Click to expand)
About
HealthAliciousNess.com is created by Daisy Whitbread, a certified nutritionist,
and Paul House, a health analyst. The goal of the site is to help you find your
best diet, and inspire you to try new foods. Read more...
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